Right kind of exercises can tame ankle, knee, hip, or shoulder pain. Practiced regularly, joint pain relief exercises might help you to postpone — or even avoid — surgery on a problem joint that has been worsening for years by strengthening key supportive muscles and restoring flexibility.
Walking
Walking 30 minutes 3 to 5 times per week can help increase strength, endurance, and bone health. If you find walking a challenge, start slow and work your way up to longer walks as you get stronger. If you use a walker or a cane, make sure to take it with you.
Swimming and water aerobics
This is an excellent alternative to walking for people with mobility issues. This low-impact cardiovascular exercise can help keep you moving without putting added stress on your joints and muscles. Swimming can often be therapeutic, and it’s a great way to clear your mind.
Stretching exercises
If you have chronic pain in your low back or neck, daily stretching assisted with deep breathing can relieve tension and stiffness. The stretches will help to improve overall mobility and facilitate proper movement.
Deep breathing Exercise
To perform, lie on your back or another comfortable position on the bed or floor. Place your hands on your belly and relax your shoulders and feet. Close your eyes and take a deep breath in through your nose. Exhale through your mouth, being sure to release all the air. Continue breathing in through your nose and out through your mouth, feeling your belly rise under your fingertips with each breath. Continue this pattern with closed eyes and visualize pain leaving your body with every breath. Repeat every evening before bed or throughout the day as needed.
Building Adequate Core Strength
These exercises help to maintain proper posture and balance and reduces the pressure on the joints that could lead to more pain. Working the muscles of the abdomen, hips, and back can help improve core strength and stability. Practice Yoga with these easy poses. Regular practice of asanas like the bridge pose, warrior pose, Baddha Konasana etc. can help you overcome pain. A consistent yoga practice is a powerful tool to strengthen the body.
Note: Avoid taking anti-inflammatory painkillers as they might slightly impair muscles’ ability to regenerate and strengthen after hard workouts.